Here are two routines which may help you improve your PT Scores. Remember the higher your scores the more points you get on STAP!!!
Routine # 1
Many soldiers can increase their physical
fitness beyond their present level if they're willing to concentrate on deficiencies
instead of striving to run faster. One individual PT program reviewed here was
developed for soldiers with little time to devote to PT.
The program was validated using 40 students in an ROTC program. Students exercised
three times per week for 20 - 25 minutes, not including the run. The following
results were achieved:
After one month | The average score for students increased by 15 - 20 points from an average of 192 to 212 |
At the end of 3 months | Students went from their average of 212 to 243 |
The second 3 months | Saw average scores climb to 267 with the low score 242 and the high 300. |
Since this is an individual program, it is
designed to fit each soldier's physical ability. The program takes a soldier
gradually to a higher level of physical fitness. Take a look at your last APFT.
From your scores you can determine where the starting points for your Individual
Fitness Program should be. If you haven't taken an APFT in the last three to four
months, you may want to conduct an assessment of your physical abilities before beginning.
To conduct a self assessment, do as many correct pushups and situps as you can in a one
minute period and then run as hard as you can for a timed one half mile. Multiply
your pushup and situp scores by 1.25 to find an entry point into the charts below.
Multiply your one half mile time by four.
The program
If done correctly, the program will bring you to muscle failure. This exercise regime is designed to be done every other day, as your muscles need from 24 to 48 hours to recover from hard usage. To get your starting numbers, look at the charts. The numbers along the top of the charts are the number of pushups or situps you performed. Follow the number down the tow to give you the number of repetitions for each exercise your're to begin with in your individual program.
Pushup and Situp Improvement
APFT Number of Pushups | ||||||||||||||||
Number | 10 | 15 | 20 | 25 | 30 | 35 | 40 | 45 | 50 | 55 | 60 | 65 | 70 | 75 | 80 | 85 |
Pushups | 4 | 6 | 8 | 10 | 12 | 14 | 16 | 18 | 20 | 22 | 24 | 26 | 28 | 30 | 32 | 34 |
Diamonds | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 |
Widearm | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 |
Turn & Bounce | 5 | 6 | 7 | 8 | 9 | 10 | 12 | 14 | 16 | 18 | 20 | 22 | 24 | 26 | 28 | 30 |
APFT Number of Situps | ||||||||||||||||
Number | 10 | 15 | 20 | 25 | 30 | 35 | 40 | 45 | 50 | 55 | 60 | 65 | 70 | 75 | 80 | 85 |
Situps | 4 | 6 | 8 | 10 | 12 | 14 | 16 | 18 | 20 | 22 | 24 | 26 | 28 | 30 | 32 | 34 |
Crunches | 4 | 5 | 6 | 7 | 8 | 8 | 9 | 9 | 10 | 10 | 11 | 12 | 13 | 14 | 15 | 16 |
Flutter Kicks | 5 | 6 | 7 | 8 | 9 | 10 | 12 | 14 | 16 | 18 | 20 | 22 | 24 | 26 | 28 | 30 |
Leg Spreader | 5 | 6 | 7 | 8 | 9 | 10 | 12 | 14 | 16 | 18 | 20 | 22 | 24 | 26 | 28 | 30 |
Running
Use the running chart to increase your aerobic and anaerobic stamina and better your two mile time. Enter the table using your two mile time or multiply times four your one half mile assessment. For example, your time is 14:15. Enter the chart at +14. This program is designed to be run every other day, although there is no harm in running more than three times per week.
Running Chart | ||||||||
Minutes >> | +12 | +13 | +14 | +15 | +16 | +17 | +18 | +19 |
1/8th mile (220 yds) | ------ | ------ | ------ | ------ | ------ | :48 | :51 | :55 |
1/4th mile (440 yds) | 1:07 | 1:15 | 1:23 | 1:30 | 1:37 | 1:45 | 1:52 | 2:00 |
1/2 mile (880 yds) | 2:45 | 3:00 | 3:15 | 3:30 | 3:45 | 4:00 | 4:15 | 4:30 |
Fast Run | ------ | ------ | ------ | ------ | ------ | + mi > 4:00 | + mi > 4:15 | + mi > 4:40 |
2 mi 11:30 |
2 mi 12:30 |
1 mi 6:30 |
1 mi 7:00 |
1 mi 7:30 |
1 mi 8:00 |
1 mi 8:30 |
1 mi 9:00 |
|
2 + mi 14:30 |
2+ mi 15:30 |
2 mi 13:30 |
2 mi 14:30 |
2 mi 15:30 |
2 mi 16:30 |
2 mi 17:30 |
2 mi 18:30 |
|
Long and Slow Run |
The program is designed to have very little paper overhead. Every soldier is responsible for his or her own pace in the program, which has the additional benefit of exercising the soldiers' self discipline. One technique to start the program would be to give each soldier a packet and have the program explained after an APFT or diagnostic test. Organized PT would still be conducted, but with each soldier doing the amount of exercises determined by his or her specific program. As a check, periodic diagnostic tests could be adminitered to review progress. As with any program, results are directly attributable to the amount of effort exerted. Soldiers who can't keep up on the battlefield are losses just as much as casualties suffered through enemy action. We, as NCOs, are charged not to let this happen.
This article was authored by Rush who is an Army Advisor to the 26th Infantry Division, Camp Edwards, Maine
Routine #2